The Kuna Indians of the San Blas islands of Panama, who drink roughly three cups of a cacao beverage daily and have a very low prevalence of hypertension, myocardial infarction and stroke compared to those on the mainland, are a good example of chocolate’s benefits at work. In addition, studies have found that their blood pressure doesn’t rise with age (4).
When it comes to protection against things like cancer or heart disease, overall the medical literature seems conflicting. Although some studies found a positive relationship between antioxidant supplementation and risk reduction, others have not found such positive effects. (15) To be safe, always follow directions carefully and speak with your doctor if you’re unsure of whether or not a supplement is right for you. And to remain your healthiest into older age, aim to reduce free radical load in your body by practicing things like:
Cherries have been touted as the new wonder fruit, and based on their antioxidant content we can see why! Cherries are rich in the flavonoids, isoqueritrin and queritrin, which act as antioxidants and work to eliminate byproducts of oxidative stress, therefore slowing down the aging process. Cherries are also loaded with Queritrin, a flavonoid believed to be one of the most potent anticancer agents.
There is increasing evidence that antioxidants are more effective when obtained from whole foods, rather than isolated from a food and presented in tablet form – and some supplements can actually increase cancer risk. For instance, vitamin A (beta-carotene) has been associated with a reduced risk of certain cancers, but an increase in others, such as lung cancer in smokers, if vitamin A is purified from foodstuffs.
Pesticides used on farm crops and residential flowers have been found in commercial honey. Honey can be fatal to an infant whose immature digestive tracts are unable to deal effectively with Botulinum Spore growth. What nutrients or enzymes raw honey does contain are destroyed by manufacturers who heat it in order to give it a clear appearance to enhance sales. If you are going to consume honey, make sure it is raw, unheated honey. Good to use in special cures, but not as an every day food. It is not much better than white or brown sugar.
Most common fruits, vegetables and herbs in the diet that contain antioxidants include forms like vitamin E, lutein, vitamin C, beta-carotene, flavonoids and lycopene. While there is currently no official recommended daily allowance for antioxidants or antioxidant foods, generally speaking the more you consume each day from real foods in your diet the better.
Chocolate tastes sinfully sweet, but you may no longer need to feel guilty about indulging in an ounce or two a few times a week. A growing number of studies show that chocolate, especially antioxidant-rich dark chocolate, has health benefits that put it squarely on the latest list of superfoods. A key reason chocolate has so many health benefits is that it is rich in flavonoids, which are naturally occurring substances found in plants that can provide a serious boost in antioxidant action for you.
You know saturated fats are bad for your heart, but sugar can also have a damaging effect on your cardiac health. A high intake of added sugars seems to increase the risk of cardiovascular disease mortality. One study that took place over 15 years indicated that people who consume 25 percent or more of calories from sugar were more than twice as likely as those who consumed less than 10 percent of calories from sugar to die from heart disease. Simply eating a high-sugar diet significantly increases your risk of heart problems.
Choosing the best food sources of antioxidants can go a long way in enhancing your health and fighting disease. A class of compounds found in a wide range of foods (especially plant-derived foods), antioxidants help protect against the damaging effects of free radicals. It's thought that increasing your intake of the best food sources of antioxidants can help fend off a host of major health conditions, such as heart disease, diabetes, Alzheimer's disease, and some forms of cancer.
Some nutrients are destroyed in the process of making chocolate available for the general market. Make sure the chocolate you buy is within the healthy range. Check the label: Chocolate with a 60 percent or higher cocoa content is packed full of nutrients and antioxidants. Often called bittersweet, it has minimal sugar. The best way to get all the nutrients from chocolate is simply to use unsweetened cocoa nibs. The bitter, crunchy, seed-like snack isn't the best-tasting treat, but its nutritional profile makes it worthwhile.
The deep red color of cherries is due to high levels of anthocyanins, also found in blueberries, which reduce inflammation and help lower cholesterol. Canned tart or sour cherries and dried sweet cherries both scored higher for antioxidants than the sweet, fresh variety. Tart cherries pack an added bonus: melatonin, which might help regulate sleep cycles.
Interestingly enough, even human breast milk was analyzed and results were 2.0 (higher than the manufactured formulas). The highest numbers came from the herbs and traditional medicine category with numbers off the charts. For example dried amla (Indian gooseberry) with 261.5 mmol/100 g. Upon closer inspection of the types of foods, there was no indication of comparison with conventional and organically grown foods. This would be an important distinction for further study considering the results of a study on organic versus conventional strawberries discovered that organic strawberries had a higher antioxidant content.
As preventive cardiologist Dr. Suzanne Steinbaum of Lenox Hill Hospital in New York City says, “When looking for a sweet snack, a square of dark chocolate might, in fact, be your healthiest choice!” (2) Let’s look at exactly why this expert medical opinion really does ring true and why a little dark chocolate is more than just a tasty treat — with health benefits of dark chocolate that include protection against disease and improved brain and heart health.
While antioxidant content is important for many reasons (mainly as a protection against free radicals that can cause disease and degeneration of the body), foods with low numbers don’t necessarily have to be banished from your diet. Foods contain other nutrients that will round out your healthy eating regime. This scale is just a useful way to add more antioxidant rich foods into your meals.
My kids typically make good food choices on their own and have become rather adventurous eaters since they aren’t restricted or expected to only consume chicken fingers or hamburgers when we aren’t at home. For instance, my two year old loves broccoli, olives, sardines and other healthy foods. Make the good foods readily available and make the unhealthy ones few and far between…
The American Heart Association, along with the Mayo Clinic and Cleveland Clinic, recommend getting antioxidants from whole foods and a wide variety of foods. While it’s always ideal, and usually more beneficial, to get antioxidants or other nutrients directly from real food sources, certain types may also be helpful when consumed in supplement form.
To date, studies have confirmed that chronic inflammation contribute to factors that increase your risk of developing cancer, including DNA mutations and cancer cell growth. Research has confirmed that the antioxidants in dark chocolate have a strong ability to fight the DNA damage that could lead to cancer development, as well as reduce certain inflammation enzymes that could encourage its growth (12).